Conquering Procrastination: Practical Strategies for Increased Productivity and Success

Everyone procrastinates. I procrastinate. It only becomes an issue when procrastination hinders everyday life. You can change the surrounding circumstances to minimise procrastination. Personally, I can never procrastinate when I have a patient in front of me, as I have to give that person my full attention and formulate a plan to help them. No one will procrastinate if their house is on fire, and most people find motivation and focus when a deadline is looming. There is no such thing as not having time for things; it simply means that what needs to be done is considered a lesser priority than what you choose to do instead.

If you learn to tame procrastination, you will acquire one of the most important life skills that many successful people in the world possess, which will serve you well throughout your life. It is unfortunate that this skill is not taught in school as a core life skill.

There are many reasons why people procrastinate:

1. Not believing it is possible.

2. Believing the task at hand is too big to accomplish.

3. Overthinking about the end goal.

4. Learned bad behaviours, such as phone addiction.

5. Distractible environment.

6. Tasks that are not enjoyable or have components that are not enjoyable.

7. ADHD, which makes it difficult to stay focused and initiate tasks.

8. Chronic fatigue and poor health.

9. Depression.

Most of my patients habitually procrastinate and come to me wondering if they have ADHD, but often they end up not having ADHD. Even the patients who are diagnosed with ADHD and start stimulant treatment still continue to procrastinate. This is because they do not make the necessary lifestyle changes and address learned negative behaviours. I will address the topic of ADHD and ADD in another blog post.

There is no one-size-fits-all method to break the cycle of procrastination that works for everyone. It is important to be mindful of your lifestyle and identify time-wasting habits that contribute to procrastination. In today's world, one of the most common time-wasting distractions is mobile phones and the internet. Phone addiction is a real issue, and apps like TikTok have been developed with the sole purpose of keeping you hooked without you noticing the time passing.

University studies are often a challenging period where many students struggle with procrastination. In most cases, it is because they fail to establish good habits and routines from the beginning.

Here are some things you can do to break the cycle of procrastination:

1. Set new habits and routines. Be mindful that it will be difficult in the beginning, and it may not be pleasant for a while. You will experience failures along the way, but if you keep trying, the new habits will become part of your life and it will get easier. Remember, most of us don't find brushing our teeth tedious or even think about it. It might be hard to comprehend, but brushing our teeth can be quite challenging. If you don't believe me, try brushing your hand with your non-dominant hand tonight. Over time and with practice, you will do it without thinking.

2. Allocate specific time each day for the tasks you procrastinate on the most. For example, allocate 45 minutes for studying, 45 minutes for assignments, and 20 minutes for exam preparation. The order is set because you need the knowledge from studying for both assignments and exam preparation.

3. Tackle the difficult tasks early in the day when you are the freshest, least tired, and less distractible. It could be studying or exercising.

4. If you have classes or work, wake up early and do some studying before leaving the house. This will have a positive impact on the rest of your day. You will feel good about yourself and have a positive mindset.

5. Set specific times of the day when you do not look at your phone. Start small and gradually increase the duration. In the beginning, you will be amazed at how many times you reach for your phone. Make your study time a phone-free time.

6. Meditate for a few minutes each day. It will teach you to quiet your mind and improve your focus. Meditation does not require sitting crossed-legged with incense and Zen music. Once you become proficient, you will be able to meditate while standing in a busy train. I will address the topic of meditation in detail in a separate blog post.

7. Establish set days and times for routine daily tasks such as washing, ironing, grocery shopping, cooking, cleaning the house, and changing bed linen. This will help keep your life organised and running smoothly.

8. If you find it difficult to set new routines, start small, such as making your bed every morning after you wake up. Build upon these small accomplishments.

9. Use background music while working. If you are easily distractible, instrumental music or white noise can help.

10. Maintain a consistent sleep routine, even on weekends. Avoid sleeping in too late each day, as it can disrupt your body rhythm and make you feel sluggish. Get some sunlight on your face every day by opening your windows and curtains. Sunlight improves your mood and releases serotonin, which helps regulate your biological rhythm. Antidepressant and antianxiety medications known as SSRIs (Serotonin Reuptake Inhibitors) are designed to increase the level of serotonin in your brain.

11. When you sit down to study, break down large projects and tasks into smaller daily tasks. Work on these tasks systematically. You may need to reassess them occasionally if you discover knowledge gaps or if new skills are required to accomplish them.

12. Use a calendar, whether electronic or physical, to keep track of important dates. Mark exam dates, assignment due dates, holidays, birthdays, and public holidays. Allocate daily time for study, assignments, projects, and exam preparation. The more specific you are, the more effective it will be.

13. Consider using a physical timer, such as a kitchen timer, to help you manage your time. The ticking sound may be annoying for some people, but if you associate it with being "on the clock," it can aid your concentration. There are also apps available that play a gong sound every 10 minutes to help you refocus on your task if your mind has wandered away. Monks use this technique during meditation.

14. If you find yourself getting easily distracted while reading, use a text-to-speech reader to help you read longer texts. Some options include Speechify and Natural Readers (not affiliated).

15. Take regular breaks of 10 minutes every 45 minutes to 1 hour. Time your breaks and use this time to step away, stretch, and do some physical activity like squats or star jumps. Stay hydrated by drinking water during your breaks.

16. Put your phone on silent mode or switch it off completely. Also, put away your smartwatch.

17. Utilise AI tools like ChatGPT to enhance your productivity. See my blog on using AI. You can use AI to speed up your workflow, write quickly without overthinking, and overcome writer's block.

18. If you have mental health issues, life stressors, or trauma, seek counselling from a professional. Counselling can help you address these issues and manage them in a healthy way. It doesn't mean that the issues will never bother you again, but with time, they will bother you much less.

19. Find an online channel or community that motivates you. Surround yourself with positive influences and keep yourself motivated. Have long-term goals, such as pursuing a specific career or starting your own business.

Remember, overcoming procrastination is an ongoing process. It's about managing a chronic issue that many people face in an age of attention-grabbing apps and constant connectivity. Keep working at it and implementing strategies that work for you.